|Whole wheat linguini||4 ounces|
|Frozen artichoke hearts||½ (9-ounce) package|
|Olive oil||2 teaspoons|
|Turkey breast tenderloin, cut into ¼-inch by 1-inch pieces||½ pound|
|Garlic clove, minced||1|
|All-purpose flour||½ tablespoon|
|Evaporated skim milk||6 ounces|
|Dried basil||¼ teaspoon|
|Freshly ground pepper to taste|
|Parmesan cheese, shredded||¼ cup|
- Cook pasta according to package directions, omitting salt and oil. During last 5 minutes of cooking, add frozen artichokes. Drain and return to pot.
- Heat olive oil in a large nonstick skillet over medium-high heat. Add turkey and garlic; cook until turkey is lightly browned around the edges and no longer pink, about 3 minutes. Stir in flour and then add milk, salt, basil, and pepper. Cook until sauce thickens, about 5 minutes.
- Add turkey and sauce to pasta and toss until well-combined. Top with parmesan cheese and serve.
5 very lean meats; 1.5 fats
Side Suggestions: Simple Spinach Salad
Start with bagged, prewashed baby spinach and add toppings and dressing of your choice.
|Serving Size||½ of recipe|
|Saturated Fat||1.5 g|
|Dietary Fiber||1.5 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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